Pawanmuktasana: the Great Healer

Dr. Sannyasi Gopalananda (Bogota, Colombia)

Pawanmuktasana is a series of yogic practices divided into two groups:
part I  anti-rheumatic exercises and part II  anti-gastric
exercises. Pawanmuktasana part I is taught mainly to beginners, convalescents,
invalids or to those who are very stiff to loosen up the joints and make
the muscles more supple. This series is very simple and easy to learn,
which is why it is so useful in the cases described above. However, because
of this fact these practices often tend to be neglected and underestimated
by yoga aspirants who are looking for more advanced techniques.

The purpose of this paper is to explain the deep significance of pawanmuktasana
(PMA) in relation to the Ayurvedic concept of tridosha and how, from this
point of view, we can understand the effects of this group of asanas in
the physical body and their healing powers. First, it is necessary to
deal with the Ayurvedic concept of tridosha or bodily humours (vata, pitta
and kapha) and its relation with the practices of PMA. Second, we will
see how PMA affects the physical body, mainly the muscles, brain, joints,
veins and lymphatic system. Third, we will see how PMA stimulates the
healing process by redistributing the prana and removing pranic blockages.

Meaning of pawanmuktasana

Pawanmuktasana is composed of three Sanskrit words: pawan meaning 'wind'
or 'air' and in Ayurvedic terms 'vata' or 'vayu',
mukta, 'liberation' or 'freedom', and asana, 'posture'
(1). Thus we can say that PMA means the posture which releases or liberates
wind or air. However, if we see the relation which the word pawan has
with the Ayurvedic term vata, we can understand its meaning better and
get a complete idea of how this series of asanas works.

Vata is one of the three humours or tridosha in Ayurvedic medicine. These
humours originated from the different elements and they constitute the
basis of human existence and our bio-psycho-social environment. Vata can
be translated as 'that which moves things'. It is comprised
of the ether and air elements and it is related to the energy or life-force.
Vata is the root of the three humours and is considered to be the principle
of movement or air principle. Its main site is in the large intestine
(2,3).

Pitta is translated as 'that which digests things'. It is comprised
of the fire and water elements and relates to the the aspect of heat and
light in the body and mind. Pitta governs digestion and is also the metabolic
fire that burns the waste material. Its main site is in the small intestine
(4,5). Kapha means 'that which holds things together', the principle
of cohesion, love and harmony. It is comprised of the water and earth
elements, and is the material substance and support of the other two humours.
Its main site is the stomach and it is also related to the decay, stagnation
and disease (6,7).

These humours do not really exist as manifest forms. They represent certain
qualities or attributes of the manifest world. So when we speak of 'the
release of vata', we don't really mean something material called
vata, but that certain qualities represented by the concept of vata are
released or liberated. In this way, we can understand that the real meaning
of PMA is the liberation of the attributes or qualities represented by
vata, which is the principle of movement that can be observed in the movement
of the air and wind.

When this principle of movement is liberated, as it is the root of the
other humours, it also affects them. The wind fans the fire (pitta) and
the fire purifies the water of life (kapha) (8). We can also see that
where there is no movement, there is stagnation, accumulation of waste
products, and this causes degeneration and disease. The movement allows
change, and change is renewal, rejuvenation. PMA can, therefore, be defined
as the series of asanas that liberates movement, opposing stagnation,
degeneration and disease, allowing change, renewal and rejuvenation.

Effects of PMA in the physical body

The principle of movement, vata, can be seen in all the activities of
the body. In the work of the nervous system, muscles, joints, circulation,
digestion, etc. (9). There are different degrees of activity and this
shows how alive the body is. Where there is plenty of activity or movement
there is life. Where there is no movement or activity there is decay and
death. We are somewhere in between these two states. PMA helps to generate,
perfect and harmonize the movement or activity in the physical body. We
will see this through the effects of PMA on the muscle and joint activity
and the venous and lymphatic circulation.

Effects of PMA in the muscle

The muscle activity is very complex. Therefore, in this paper, we will
emphasize the effects of PMA on two important reflexes: the stretch reflex
and the lengthening reflex, the tone of the muscle and its relation with
physical tension.

The main component of the stretch reflex are the muscle spindle receptors
that detect the change and rate of change in the length of muscle fibre
(10). This helps in the control of the muscle length through a feedback
device (11). So if the muscle is stretched, the spindle receptor will
be stimulated, activating the reflex to produce a reaction of contraction
to counteract the stretching forces. In the lengthening reflex, the receptors
are the Golgi tendon, organs that detect the tension applied to the muscle
tendon where there is a contraction or a stretch of the muscle (12).

The lengthening reflex is opposite to the stretch reflex and its stimulation
produces a relaxation response instead of a contraction response. This
means that while the stretch reflex is excitatory, the lengthening reflex
is inhibitory (13). The lengthening reflex prevents tearing of the muscle
or avulsion of the tendon from its attachment to the bone, thus protecting
the muscle and other soft tissue from excessive tension.

The stretch reflex is very important for the muscle tone which is defined
as the resistance of the muscle to stretch. This is a state of long-term,
steady contraction of the muscle or a residual degree of contraction when
the muscles are at rest. The muscle tone is in-between the state of flaccidity,
where there is no contraction at all, like in denervation, and the state
of spasticity where there is overstimulation of the muscle that keeps
it in maximum contraction (14).

The reflexes just mentioned and the tone of the muscles are very important
in the control of posture and movement, which are very complex and require
a great deal of integrity, coordination and cooperation between the central
nervous system, the nerve pathways and the different groups of muscles.
This is a completely unconscious process and when we are at rest and think
that there is nothing going on, it actually happens that there is a great
deal of activity taking place to keep us in a certain position, even during
sleep.

There are many things involved with movement and there are different
groups of muscles that have to act in cooperation to be able to produce
an adequate response. The muscles that are involved with the movement
itself are called agonists or protagonists; muscles that oppose their
activity are called antagonists. The group of muscles that are not directly
involved with the movement but cooperate with it are called synergistic
muscles, and finally there is a group of muscles that keep the body still
and steady to give a base for movement to take place which are called
fixation muscles.

Now if we take a look at the first part of the PMA series or anti-rheumatic
exercises (15), we can see how a great many muscles are used and stimulated
in a very systematic and relaxed way. There is minimum contraction (without
tension) to tone up the lengthening reflex, and when a group of muscles
is contracting, the antagonists are stretching to stimulate the stretching
reflexes. There is also maximum stretching to develop flexibility which
affects the tone of the muscles, bringing them to the lowest possible
state of contraction and, in this way, releasing physical tension that
is reflected in a very high muscular tone.

Through different movements of flexion, extension and rotation, the various
groups of muscles are stimulated and their function is regulated. One
may think that these exercises are not different from gymnastic or aerobic
exercises, but there is a great difference. When PMA is practised with
full awareness and concentration of mind, one is able to break down each
movement and be aware of which group of muscles are contracting, which
are being stretched, which are being used to keep the body steady and
still.

When one feels that the body is resisting to certain stretching, one
is aware of the resistance to these movements or overstimulation. Here
the protecting reflexes are being stimulated. Even if one has no knowledge
of physiology and what is going on microscopically, there is awareness
that something is taking place to stop one from harming oneself. Asanas
are meant to be done without strain, pain or tension because the moment
strain occurs we know that we must stop. This also helps us realize our
limitations and protect ourselves from over-stimulation and over-exertion.

Besides this, the systematic and conscious performance of any activity
stimulates different areas of the nervous system involved with posture
and movement like the pyramidal system, spine, midbrain, basal ganglia,
cortex and cerebellum.

Effects of pawanmuktasana on the joints

PMA affects many articulations of the body, but here we will deal only
with the effects on the synovial joints. The synovial joints are very
complex and also very common in the body. They are found in the ankles,
knees, hips, wrists, toes and fingers, etc. Three structures are very
important in this kind of joint: the articular capsule, the articular
cartilage and the synovial fluid. The articular capsule is comprised of
a very sensitive lining called the synovial membrane which consists of
lax connective tissue externally. Internally it is covered by flattened
cells composed of villus-like processes and oval cells that are supposed
to be involved in the process of synovial fluid secretion. This membrane
also has an immune function with phagocitic cells that remove debris produced
by wear and tear. This membrane is very much vascularized and inervated
(16).

The articular cartilage is a white fibro cartilage, usually hyaline,
that covers the articular surfaces, helping in movement and protecting
this surface. This cartilage is not irrigated and depends very much on
the fine delicate vessels in the underlying bone and the synovial fluid
for its nutrition and re-cycling. The synovial fluid is a dyalisate of
blocked plasma or transudate. It has a lubricating, nutritive and protective
nature. It is partly produced by the synovial cells and is reabsorbed
by the villi and by apertures or stomata between the surface cells. This
process of reabsorption is very much accelerated by movement (17).

The process of lubrication is very important for the proper function
and maintenance of the joint, and this depends mostly on movement. When
the joint is moved, the fluid is impelled between the bearing surfaces
and is kept there when the joint is at rest. The cartilage has very small
pores that communicate microscopic spaces with the synovial cavity and
they are filled with fluid. When there is pressure, the fluid is expelled,
and when the joint is at rest, the small spaces are refilled. In this
way, working as a sponge, the cartilage is lubricated (18).

When practising PMA, especially the anti-rheumatic series, the joints
receive a very gentle movement that helps the process of nutrition, protection
and elimination. With time and practice the range of movement is improved.
This brings lubrication to areas of the joint that due to misuse had never
been properly exposed to the synovial liquid, revitalizing the tissue
and protecting it from degeneration due to excessive pressure, friction
and not enough lubrication.

The exercises done in the PMA series do not exert any pressure or excess
weight on the joint because the movement is not performed to develop muscles
by overstimulating them, but to produce actual movement of the joint,
using only the weight of the part of the body concerned. So in the PMA
series the joints are mobilized safely to stimulate the circulation of
synovial fluid, its secretion and absorption. This improves the process
of lubrication and, at the same time, revitalizes the tissues, improving
nutrition and elimination of waste products and protecting them from degenerative
changes due to normal or abnormal activity.

Effects of PMA on the venous and lymphatic system

The venous circulation and the lymphatic system are very important in
the process of elimination of waste products from the body. They transport
waste material to the heart to be pumped to eliminative sites of the body,
like the kidneys and skin. The lymphatic system is also very important
for the process of nutrition, bringing the fatty acids from the intestines
where they are absorbed, to the systemic circulation. Furthermore it is
also important for the immune function, because lymphocytes enter the
circulation mainly through the lymphatics.

The venous vessels do not have smooth muscle walls and, therefore, they
have the capacity to dilate and act as a reserve of blood. However, this
also means that there is no way the vessels can pump the blood they contain
and, worst of all, the venous circulation takes place against the force
of gravity. Nevertheless we have a system of 'venous valves and a
muscle pump' (19) to solve the problem. The venous valves stop the
blood from circulating downwards, following the force of gravity, and
the muscle pump which is made by the muscles of the legs squeezes the
veins to stimulate circulation or movement towards the heart.

So, contraction of the muscles of the legs propels the blood to flow,
and the venous valves make the flow go towards the heart. When the muscles
are not used, as in the case of convalescent patients or people who work
in sitting or standing positions for many hours a day over a period of
years, the flow of blood stops. This dilates the veins excessively and
damages the venous valves, giving rise to diseases like varicose veins.
The flow of blood is inadequate, even if there are no varicose veins,
which means that the process of elimination is impaired, allowing the
waste material to accumulate.

By regular practice of PMA, the muscle pump is kept in shape, the veins
are massaged, the circulation and flow of blood is stimulated, allowing
adequate nutrition and elim-ination functions to take place in the whole
body. Besides this, with the practice of PMA part II, the legs are brought
higher than the heart level, making the hydrostatic pressure work in favour
of the blood flow towards the heart.

A similar process takes place in the lymphatic system. The lymphatic
channels also have valves that prevent the lymph from flowing downwards,
following the hydrostatic pressure. There is also an intrinsic lymphatic
pump due to the presence of smooth muscle cells, but this intrinsic pump
is helped very much by the extrinsic pump which is made by contraction
of the muscles, movement of the parts of the body and compression of the
tissues and arterial pulsation (20). All these factors that form the extrinsic
lymphatic pump are stimulated through regular practice of PMA.

Healing power of PMA

Pawanmuktasana can be understood as the asanas or postures that liberate
the principle of movement. This movement can be observed in the activity
of the muscles of the body which, at the same time, are responsible for
the movement itself. Movement is seen in the circulatory process responsible
for the nutrition, oxygenation and elimination of waste products of the
body.

The joints exist only for movement to take place, and it is only movement
that keeps them in shape. Movement is the principle that opposes stagnation,
decay and disease. It is a changing principle of renewal and regeneration.
It is activity that opposes passivity; it is sattwa that counteracts tamas.
All this is responsible for the healing power behind pawanmukt-asana or
the postures that liberate the principle of movement.

Appendix

Prana and nadis

In the yogic system, pawan is also related to prana, as prana is defined
as air. In Ayurveda sometimes the concept of vata and prana are used synonymously,
although this is not absolutely correct. If we understand prana as the
life-force or vitality (21), we can say that pawan represents this energy
principle. Then pawanmuktasana can be defined as the postures that liberate
the life-force or vitality. We can also understand from this point of
view how through the practice of this series of asanas a very powerful
healing force is set forth.

Prana is divided into five major pranas: prana, apana, samana, udana
and vyana. These pranas relate to different movements. So prana is the
forward or primary air and has an upward movement; apana is the downward
moving air, samana is the horizontal or equalizing air; udana is the spiralling
air; and vyana is the diffusive, pervasive air.

When pawanmuktasana is practised with full concentration and awareness,
one can feel how all these pranic movements are stimulated, causing the
energies to be circulated and redistributed. One of the pranas that is
clearly influenced is vyana (22) which governs circulation and nervous
impulses to the periphery and also the movement of the joints. So we can
see how the effects of PMA on the physical body reflect on the pranas
and how the effects on pranas reflect on the physical body.

Part II of the PMA series (23) has a direct influence on apana vayu.
Its effect is very strong on the lower abdominal muscles, pelvic organs
and large intestine, which is also the site of vata. Blood irrigation
is increased through the stimulation of the venous return from the legs,
increasing also the process of elimination. Apana is said to be the power
of disease inherent in the body, the force of devolution and limitation
of consciousness. So by purifying apana vayu, the body is protected from
the forces of degeneration (24,25).

Apana is also said to be the support and control of all the other forms
of vata, and vata is said to be the root of the other two humours (25).
So through purification of apana, an overall effect is produced in the
rest of the pranas and this reflects in the humours or tridosha which
constitute the basis of human existence in the manifest world. This is
also responsible for the powerful healing effect of PMA.

The pranas are transmitted throughout the body by the nadis which are
defined as channels or pathways of pranic current. These energy channels
make a complex network of 'energy threads' that hold together
the energy field of the human body (26). These channels or pathways are
very important for the circulation of prana, and they become obstructed
by inactivity or wrong activity, by wrong thoughts, wrong diet and wrong
lifestyle in general (27). Through the practice of PMA, a stimulating
massage is given to these channels which releases this obstruction (28).

Finally, we can say that a 'crank effect' is given through
the different movements of flexion, extention and rotation of the different
parts of the body. This crank effect propels the prana to circulate and
at the same time releases obstruction. Furthermore, this crank effect
is done very systematically from the bottom to the top of the body, from
the periphery to the centre and from the external to the internal organs.